Posted by IN

Ghost of Christmas Future

23 December 2016


CrossFit 70 – Wentzville – CrossFit

Warm-up

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Weightlifting

Jerk Balance (3 x 3 50% )

Split Jerk (6 x 2 75%)

Metcon

Metcon (Time)

5 rounds for time of:

20 Kettlebell Swings, 70/53 lbs

20 Wall Balls, 20/14 lbs

20 Sit-ups

Cash out:

4x max L sit hold